Blank Aircraft Weight and Balance Revision Form

(I went from 86 kg to 56 kg)(Height-165 cm)I have always been a fit child, active in sports and physical activities. But back in 2009 when I was in X standard I started gaining weight due to lack of enough physical activities and bad eating habits, but as it was just beginning I didn't notice it and therefore did nothing about it. The actual story began when my board exams got over as by then I was already transformed into a fat guy. I was around 75 kgs at that time. As the time passed by, I gained more kilos and in the mid of 2013 I turned into a huge fat guy, I should say that I was at the verge of exploding.This was how I lookedHostel days-Weight- 86 kgThe same year I got admission in engineering and thanks to hostel food I reduced around 2kg(unintentionally though). But again I was not keen to reduce my weight I did not do anything to cut down my fat and continued eating junk food,drinking carbonated drinks and all the unhealthy stuff(seriously I used to eat like a pig). Though I used to play cricket regularly but it didn't help. Days passed and I completed 3 semesters being fat(very fat).Now the thought of becoming slim- it all started at the beginning of fourth semester. I don't know why and how,and what incentivised me, one fine day(18 Feb) when I was at my home during my sem break I just woke up and went for jogging, after jogging for 5 minutes continuously, came back to home and did some exercise. Unexpectedly within 15 days I started looking much leaner and fit and this fast positive result gave me immense pleasure and motivated me to keep going n continue my routine. I stopped eating junk foods, oily fried foods, started eating sprouted cereals in breakfast, drinking 3–4 litres of water daily, eating atleast one fruit everyday. And the result was awesome, within a few days I was totally a changed guy.Mid of March 2015And because of my assiduous efforts in the coming few months I achieved what I desired (i.e. reduced my weight to 56 kg).This is how I look nowThe side effects of exercising daily are-Glowing skinStrong physiqueNow some before and after photosSo lose weight and be the best version of yourself.And if I can, anyone can.Thank you all for reading my story.P.S.- I have never been to gym.

NOOOOOOO. You are talking to a military romance scammer. I received an email from the US Army that directly answers your question that is pasted below please keep reading.I believe you are the victim of a military Romance Scam whereas the person you are talking to is a foreign national posing as an American Soldier claiming to be stationed overseas on a peacekeeping mission. That's the key to the scam they always claim to be on a peacekeeping mission.Part of their scam is saying that they have no access to their money that their mission is highly dangerous.If your boyfriend girlfriend/future husband/wife is asking you to do the following or has exhibited this behavior, it is a most likely a scam:Moves to private messaging site immediately after meeting you on Facebook or SnapChat or Instagram or some dating or social media site. Often times they delete the site you met them on right after they asked you to move to a more private messaging siteProfesses love to you very quickly & seems to quote poems and song lyrics along with using their own sort of broken language, as they profess their love and devotion quickly. They also showed concern for your health and love for your family.Promises marriage as soon as he/she gets to state for leave that they asked you to pay for.They Requests money (wire transfers) and Amazon, iTune ,Verizon, etc gift cards, for medicine, religious practices, and leaves to come home, internet access, complete job assignments, help sick friend, get him out of trouble, or anything that sounds fishy.The military does provide all the soldier needs including food medical Care and transportation for leave. Trust me, I lived it, you are probably being scammed. I am just trying to show you examples that you are most likely being connned.Below is an email response I received after I sent an inquiry to the US government when I discovered I was scammed. I received this wonderful response back with lots of useful links on how to find and report your scammer. And how to learn more about Romance Scams.Right now you can also copy the picture he gave you and do a google image search and you will hopefully see the pictures of the real person he is impersonating. this doesn't always work and take some digging. if you find the real person you can direct message them and alert them that their image is being used for scamming.Good Luck to you and I'm sorry this may be happening to you. please continue reading the government response I received below it's very informative.   You have contacted an email that is monitored by the U.S. Army Criminal Investigation Command. Unfortunately, this is a common concern. We assure you there is never any reason to send money to anyone claiming to be a Soldier online. If you have only spoken with this person online, it is likely they are not a U.S. Soldier at all. If this is a suspected imposter social media profile, we urge you to report it to that platform as soon as possible. Please continue reading for more resources and answers to other frequently asked questions:  How to report an imposter Facebook profile: Caution-https://www.facebook.com/help/16... < Caution-https://www.facebook.com/help/16... >   Answers to frequently asked questions:  - Soldiers and their loved ones are not charged money so that the Soldier can go on leave.  - Soldiers are not charged money for secure communications or leave.  - Soldiers do not need permission to get married.  - Soldiers emails are in this format: john.doe.mil@mail.mil < Caution-mailto: john.doe.mil@mail.mil > anything ending in .us or .com is not an official email account.  - Soldiers have medical insurance, which pays for their medical costs when treated at civilian health care facilities worldwide – family and friends do not need to pay their medical expenses.  - Military aircraft are not used to transport Privately Owned Vehicles.  - Army financial offices are not used to help Soldiers buy or sell items of any kind.  - Soldiers deployed to Combat Zones do not need to solicit money from the public to feed or house themselves or their troops.  - Deployed Soldiers do not find large unclaimed sums of money and need your help to get that money out of the country.  Anyone who tells you one of the above-listed conditions/circumstances is true is likely posing as a Soldier and trying to steal money from you.  We would urge you to immediately cease all contact with this individual.  For more information on avoiding online scams and to report this crime, please see the following sites and articles:   This article may help clarify some of the tricks social media scammers try to use to take advantage of people: Caution-https://www.army.mil/article/61432/< Caution-https://www.army.mil/article/61432/>   CID advises vigilance against 'romance scams,' scammers impersonating Soldiers  Caution-https://www.army.mil/article/180749 < Caution-https://www.army.mil/article/180749 >   FBI Internet Crime Complaint Center: Caution-http://www.ic3.gov/default.aspx< Caution-http://www.ic3.gov/default.aspx>   U.S. Army investigators warn public against romance scams: Caution-https://www.army.mil/article/130...< Caution-https://www.army.mil/article/130...>   DOD warns troops, families to be cybercrime smart -Caution-http://www.army.mil/article/1450...< Caution-http://www.army.mil/article/1450...>   Use caution with social networking  Caution-https://www.army.mil/article/146...< Caution-https://www.army.mil/article/146...>    Please see our frequently asked questions section under scams and legal issues. Caution-http://www.army.mil/faq/ < Caution-http://www.army.mil/faq/ > or visit Caution-http://www.cid.army.mil/ < Caution-http://www.cid.army.mil/ >.  The challenge with most scams is determining if an individual is a legitimate member of the US Army. Based on the Privacy Act of 1974, we cannot provide this information. If concerned about a scam you may contact the Better Business Bureau (if it involves a solicitation for money), or local law enforcement. If you're involved in a Facebook or dating site scam, you are free to contact us direct; (571) 305-4056.   If you have a social security number, you can find information about Soldiers online at Caution-https://www.dmdc.osd.mil/appj/sc... < Caution-https://www.dmdc.osd.mil/appj/sc... > . While this is a free search, it does not help you locate a retiree, but it can tell you if the Soldier is active duty or not.  If more information is needed such as current duty station or location, you can contact the Commander Soldier's Records Data Center (SRDC) by phone or mail and they will help you locate individuals on active duty only, not retirees. There is a fee of $3.50 for businesses to use this service. The check or money order must be made out to the U.S. Treasury. It is not refundable. The address is:  Commander Soldier's Records Data Center (SRDC) 8899 East 56th Street Indianapolis, IN 46249-5301 Phone: 1-866-771-6357  In addition, it is not possible to remove social networking site profiles without legitimate proof of identity theft or a scam. If you suspect fraud on this site, take a screenshot of any advances for money or impersonations and report the account on the social networking platform immediately.  Please submit all information you have on this incident to Caution-www.ic3.gov < Caution-http://www.ic3.gov > (FBI website, Internet Criminal Complaint Center), immediately stop contact with the scammer (you are potentially providing them more information which can be used to scam you), and learn how to protect yourself against these scams at Caution-http://www.ftc.gov < Caution-http://www.ftc.gov > (Federal Trade Commission's website)

Departments of education and school districts always have to make decisions about what to include in their curriculum.  There are a lot of life skills that people need that aren't taught in school.  The question is should those skills be taught in schools?I teach high school, so I'll talk about that.  The typical high school curriculum is supposed to give students a broad-based education that prepares them to be citizens in a democracy and to be able to think critically.  For a democracy to work, we need educated, discerning citizens with the ability to make good decisions based on evidence and objective thought.  In theory, people who are well informed about history, culture, science, mathematics, etc., and are capable of critical, unbiased thinking, will have the tools to participate in a democracy and make good decisions for themselves and for society at large.  In addition to that, they should be learning how to be learners, how to do effective, basic research, and collaborate with other people.  If that happens, figuring out how to do procedural tasks in real life should not provide much of a challenge.  We can't possibly teach every necessary life skill people need, but we can help students become better at knowing how to acquire the skills they need.  Should we teach them how to change a tire when they can easily consult a book or search the internet to find step by step instructions for that?  Should we teach them how to balance a check book or teach them how to think mathematically and make sense of problems so that the simple task of balancing a check book (which requires simple arithmetic and the ability to enter numbers and words in columns and rows in obvious ways) is easy for them to figure out.  If we teach them to be good at critical thinking and have some problem solving skills they will be able to apply those overarching skills to all sorts of every day tasks that shouldn't be difficult for someone with decent cognitive ability  to figure out.  It's analogous to asking why a culinary school didn't teach its students the steps and ingredients to a specific recipe.  The school taught them about more general food preparation and food science skills so that they can figure out how to make a lot of specific recipes without much trouble.  They're also able to create their own recipes.So, do we want citizens with very specific skill sets that they need to get through day to day life or do we want citizens with critical thinking, problem solving, and other overarching cognitive skills that will allow them to easily acquire ANY simple, procedural skill they may come to need at any point in their lives?

I am a one time conference out (tes 40) and Bhopal was my 2nd attempt where I found success and got recommended !!Reporting : 9 Jan 2019It was a cold morning and to my surprise one shed was full of repeaters ( 150+ repeaters) had really tasty breakfast and we were given chest no. I was 225 and total reported were 323. OIR was simple with many dice questions and then the picture was hazy and very confusing. I made an okay'ish' story , narated with full confidence and only spoke once in the fish market that was GD xD.I was screened in with 27 others being given chest no. 26 , we filled piq and called it a day , I took a shower and slept well. Revised SD in morning for following psych testing.Psych was the main day ! I remembered my mistakes from last ssb in psych and maintained a positive frame of mind.I did all TAT's , some were good , some were average but all with positive ideasAttempted 55 words in WAT , which I practiced a lot before ssb cause my speed of writing was really slow.And attempted 40 srt's. Worte SDI didn't think of a blank story and made it on spot.Well when psych was over it was a huge relief. Now starts the fun part of ssb.Next was GTO day 1 , we all reported at the gates at mentioned 0630hrs , it was cold and dark we were taken to the ground and well then kept standing for 1.5hrs till the gto arrivedThere were 4 groups of 7 each and ours was an entire repeaters group . We started the GD everyone spoke well and I did not initiate however my points were crisp and to the point and an occasional dialogue xD , I felt really good about the 2 GD's as speaking was my strength.Next was the GPE where we all wrote down our plans and then the GD started , again I was giving good points and persuading people that we had bigger problems than saving the cow. We didn't quite make any plan but the group nominated me to give the plan , I gave the plan with full confidence but I knew the plan I presented wasn't the best . I felt bad and thought I could have done better , I left these thoughts there and focused on the next tasks.With the pgt , hgt I wasn't giving the best ideas but I was very active and lively during the tasks .We then had our snake race and individual obstacles , I attempted 9 leaving the balance beam. This was the end to a tiring dayIn GTO 2 we had our lecturette where I performed well but could be better. And then the famous command task , I was the last one to be called in , I was called by 4/6 people as subordinate and I was given a task of medium difficulty, I tried to negotiate the task in one way which was semi workable , the gto made me attempt the task from different directions which after some time of struggle was completed. Key is to stay calm. In fgt I was at the front and gave idea to complete the task within no time . This completed the gto seriesThat same afternoon I had my interview , it was taken by dy president ,In interview I entered the room , tried walking up to the officer to shake hands but he told me to sit down *facepalm* he started the interview in an agresive tone , touting me on my weight how I rate my performance till now .The interview was very extensive and I kept answering as truly as possible, I was good in current affairs but he kept giving me situations about friends and family. Towards the end of the interview the officer became very friendly and starting asking in hindi. Not that I befriended him but that he tried to see if I would speak out anything. My interview lasted for an hour.This concluded all tasks. We went to the cantonment bakery and also to the nearby go karting rink to enjoy later all candidates were sent to watch Uri in the open air theatre. Everyone returned with high Josh !In the conference I had to wait for a long time and I was only asked how much would I rate myself . I gave myself an 8 and then after lunch results were to be announcedThe psychologist came and started a lecture about ssb and psych and how ssb selects people . He held a file with him , he asked us about how many think they'll get recommended everyone raised their arm , he chuckled a bit and said CHEST No 26!! I stood up estatic and rushed to the stage , he kept on looking at the file for a while and shook his head and said that's it thank you gentlemen.He took me out and to the president where they congratulated me but my happiness was short lived when I was asked to fill a ton forms till evening.I informed my parents and and didn't have time to inform anyone else. While filling out forms the news spreads calls of congratulations kept coming. The experience at Bhopal was wonderful and the food and stay of the centre was excellent ( having stayed in Allahabad earlier xD)To everyone keep faith and be natural and lively through the entire processThanksI am chest no 26 , 3rd from left in top lineEDIT : AIR 4 in merit list joining OTA Gaya in July

Years ago I worked at document management company.  There is cool software that can automate aspects of hand-written forms.  We had an airport as a customer - they scanned plenty and (as I said before) this was several years ago...On your airport customs forms, the "boxes" that you 'need' to write on - are basically invisible to the scanner - but are used because then us humans will tend to write neater and clearer which make sit easier to recognize with a computer.  Any characters with less than X% accuracy based on a recognition engine are flagged and shown as an image zoomed into the particular character so a human operator can then say "that is an "A".   This way, you can rapidly go through most forms and output it to say - an SQL database, complete with link to original image of the form you filled in.If you see "black boxes" at three corners of the document - it is likely set up for scanning (they help to identify and orient the page digitally).  If there is a unique barcode on the document somewhere I would theorize there is an even higher likelihood of it being scanned - the document is of enough value to be printed individually which costs more, which means it is likely going to be used on the capture side.   (I've noticed in the past in Bahamas and some other Caribbean islands they use these sorts of capture mechanisms, but they have far fewer people entering than the US does everyday)The real answer is: it depends.  Depending on each country and its policies and procedures.  Generally I would be surprised if they scanned and held onto the paper.   In the US, they proably file those for a set period of time then destroy them, perhaps mining them for some data about travellers. In the end,  I suspect the "paper-to-data capture" likelihood of customs forms ranges somewhere on a spectrum like this:Third world Customs Guy has paper to show he did his job, paper gets thrown out at end of shift. ------>  We keep all the papers! everything is scanned as you pass by customs and unique barcodes identify which flight/gate/area the form was handed out at, so we co-ordinate with cameras in the airport and have captured your image.  We also know exactly how much vodka you brought into the country. :)

ts possible to reduce fat, things you need to follow is: 1: you need to focus on balance diet 2: you need to use some home remedies that helps in reducing Fat and increase your body metabolism.3: increase protein intake .Read other fitness tips onBlog Link :FitnessMantraHubFacebook Connect facebook.comFitness Mantra HubGoogle+ Connect Fitnessmantra Hub - Google+one more thing try to avoid continuous sitting, take a break of 2 to 3 minutes and have a walk.. 1: Avoid Junk food2: Drink Green Tea3:  Eat light lunch.refer and follow us for more updates:FitnessMantraHubFitness Mantra Hubbelow i have listed down all points in details 1: Balance dietFirst Meal : BreakfastRemember the saying..” Eat breakfast like a king, lunch like a prince and dinner like a pauper!”The very first meal of the day,”Breakfast”..should be full of nutrients and proteins. It’s a myth that skipping your breakfast will help you to loose weight but skipping the breakfast will make you overweight.A heavy protein-rich breakfast like eggs,sprouts,cheese etc should be taken as it makes you energetic and prevent to eat extra carbs.1: Boiled Eggs white:“Eggs are all-natural and provide one of the highest quality proteins of any food available.One egg provides more than six grams of protein, or 13 percent of the recommended Daily Value (DV),”Egg whites contain more than half (four of the six grams) of an egg’s protein2 Sprouts:Sprouts are germinated seeds of moong bean, grams and many more.They are essential sources of vitamin K, C, fibre and other minerals. Sprouts purifies blood and helps to boost the immune system.3. Fruits and juicesFruits contains high amount of soluble dietary fibre which eliminates the cholesterol and fat from the body, prevents wrinkling of skin, hair fall  & many more.According to Research, “One should eat at least 2-3 servings of fresh fruits everyday.”Although, raw fruits are much healthier than juices, but it helps our body to remove toxins, weight loss and better immune system.4. OthersThere are still many breakfast that are low in calories & delicious too.Some of them are  poha, upma, rawa  idli, rawa dosa, sabhudana khichdi, moong daal chila etc.Second Meal: LunchMoving to the next part of the diet Lunch, should be light in comparison to breakfast and good source of proteins & vitamins. To stay healthy and fit , a person should eat:-2 Chappatis / 1 cup brown rice / 1 cup boiled rice1 bowl Dal1 cup Raita1 cup Green vegetablesFor most of the vegetarians, Dal  is the main source of proteins and green leafy vegetables lowers the cholesterol, improves the vision & also consist of vitamin B which energize your body.Third Meal : DinnerThe last meal Dinner, is lightest of all diet and should be taken as early as possible.The low calorie dinner comprises of2 Wheat flour rotis1 cup Green leafy vegetable/1 bowl Dal1 cup Raita/1 cup SaladRoti made with whole grains filled with soluble fibre, proteins and vitamin E.The benefits of roti are:-Increases blood circulation-Easy to digest-Prevents constipationWhereas curd improves digestive system, minimizes the risk of high blood pressure and helps to reduce cholesterol level and boost immune system.To stay healthy and fit , you should follow above diet and most importantly it should be taken on time that is Morning breakfast (7-9 a.m), Lunch (12-2 p.m) and Dinner (7-8 p.m).In between lunch and dinner you can have green tea/lemon tea with some light snacks like bhuna chana, upma etc.2: Home Remedies for Weight loss - Safe and FastThis post is for people who are looking  out for home remedies for weight loss – fast, safe and easy. So here are few best home remedies for natural weight loss. If these tips are followed sincerely on daily basis, any one can  cut off extra pounds of weight easily and quickly.So here are the few Home Remedies that we are going to recommend you to follow for Weight Loss- Safe and Fast.Lemon, Honey with Warm WaterGreen TeaCurry LeavesPapayaTomatoWaterCabbageNow lets discuss each one by one in detail, how to prepare these remedies, when to use and how to use1: Lemon, Honey with Warm Water​​​​​Drinking lemon honey mixed with warm water everyday early morning with empty stomach is one of the best way to cut down pounds of fat. This mixture you can take as a replacement of morning coffee or tea.This combination is one of the home made Indian remedies for weight loss. You mayfeel weak and hungry for the first two days, but will be then normal, so don’t stop taking this remedy if you feel weak and hungry.Honey: Helps in mobilizing the extra fat content in various part of the body, allowing it to be used as an energy source for normal body operation and helps in purifying blood.Lemon: contains pectin fiber that helps in preventing hunger pangs and keep you satiated for a longer time so that you don’t munch on unhealthy snacks. It also helps in maintaining the pH of the body at an alkaline stage that prevents the body from storing fat.How to make the Mixture:Ingredients Required: 1 Table spoon honey, Lemon juice 2 table spoon, 1 Glass warm water Process: Take a glass with warm water. Add 1 table spoon honey, Lemon Juice 2 Table spoon and mix it well. Drink this mixture every day in the morning to gain a noticeable change.2: Green Tea Green tea is one of the healthiest beverage. You can have green tea at any time as it has more benefits as compared with the sugar milk tea.Green tea is rich in antioxidants and nutrients that have powerful effects on the body.Green tea increases the body metabolism. It has poly phenol that helps in boosting fat oxidation and the rate of conversion of food consumed in to calories.Several studies has proved that Green tea helps in cutting down pounds of abdominal fat at a faster rate.Green tea also has small amounts of minerals that are important for health. Try to go for good quality of Green tea brands as lower quality brands contains excessive level of Fluoride .Green tea reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.Apart from weight loss Green tea has other benefits listed below.Lowers CholesterolProtects your brain.DiabetesHeart diseaseUV ProtectionHealthy Gums And Teeth3: Curry Leaves: This is basically an Indian remedy and most popularly used in southern part of India. Curry leaves are added in each and every curry, it not only flavor up the curries but it has several health benefits .​​​​​Most important health benefits of curry leaves is that it helps in weight loss, helps in lowering cholesterol level in body.Curry leaves lowers bad cholesterol level present in the body. Eating curry leaves for weight loss has powerful nature in burning excessive body fats.Eating curry leaves helps body in getting good shape by burning unnecessary fats and cholesterol. Using curry leaves in cooking dishes will not make any difference in your body weight. Chewing or eating curry leaves in a right form and regularly gives you good weight loss results.Researchers suggest that curry leaves contains mahanimbine, an alkaloid that helps in cutting down extra pounds of fat .Apart from weight loss ,in-take of curry leaves lowers the hair fall rate.4: Papaya: is one of the well known fruit with low fat, cholesterol free and low calorie nature. Papaya is special for weight loss because it contains Vitamins, iron, calcium, riboflavin and also few enzymes so you can say it as an all rounder fruit.​​​​​Many of you will be wondering how papaya helps in weight loss, as papaya ishelps body in correcting digestive system problems  such as constipation, rotting waste and many more. So if our body digestive system is strong and excretory system functions properly then it becomes really easy to shed the extra unwanted weight.Basically  papaya does two thing: detoxifies the body and burns fat.If someone consumes papaya as its dinner replacement, then he/she will see the noticeable changes in few weeks.You can try out something new by preparing a fruit salad based on ripe papaya. Cut cubes of papaya and other preferred fruits of your choice along with some powdered spices.5: Tomato: Eating more tomatoes will help you in cutting down extra pounds of fat . You can eat tomato as raw or  put them in your salad, or soup it up, It doesn’t matter how you eat tomato, matter is that you eat tomatoes.​​​​​Tomato can act as “super star” vegetable in reducing extra body fat. Tomatoes are very low in calories; a medium-size tomato is just 22 calories and a large tomato is 33 calories. Even an entire cup of cherry tomatoes is just 27 calories.Tomatoes are indeed rich in vitamin C, that antioxidant plays a key role in maintaining a healthy immune system.6: Water: Drink plenty of water through out day. Drinking more water make you feel full without consuming any cup of coffee, cold drinks and snacks that will make you gain more weight.If water intake in body is more then you willautomatically consume less calories because water intake present in your body make you feel full, so less amount of calories will be consumed and consuming fewer calories on a daily basis can help speed weight loss.Intake of full glass of water before, during, and after a meal to aid digestion and speed weight loss from the water. The water will help your body to break down the food and absorb its nutrients.According to the Food and Nutrition Board at the Institute of Medicine, healthy women should Intake about 11 cups (91 oz.) of water whereas healthy men should around 15 cups (125 oz.) of water a day, from all food and beverages.Water in-take can be increased more by taking soup, pulses, fruits that contain a high percentage of water.Warm water intake increases body temperature, which increases the metabolism activity in body. An increase in metabolic rate allows the body to burn more calories throughout the rate.So it is recommended to drink a one glass of warm water every morning to increase metabolism activity at very start of the day.So drink more and more water  .7: Cabbage: is high in antioxidants, including vitamin C. It’s also high in fiber to keep you staying full for longer periods of time. Cabbage also contains calcium, potassium, magnesium, vitamin A, and vitamin K.As cabbage is packed with high levels of fiber, which keeps your bathroom schedule regular. So if your body bathroom schedule regular then it becomes really easy to shed the extra unwanted weight.Cabbage can be consumed in various ways i.e. Mix with salad, cabbage curries ,cabbage Juice. It doesn’t matter how you eat cabbage, matter is that you eat cabbage .One more thing cabbage does not burn body fat. As we know that for losing body weight you need to burn more calories in a day than you consume, or you can opt a substitution  by choosing low calorific value vegetable like cabbage.Key is, all these remedies will work perfectly, if you follow proper diet plan and exercising daily. If you think that only intake of these remedies without any diet plan and exercise will reduce your extra body weight then my friend you are wrong.If you are looking for diet plan, please read our Diet plan for exercise check our postReduce Weight Naturally3: few high rich protein sources for vegetarian .You can refer our previous article in case you need a Balance Diet Milk: If you can digest milk , consume around 1 to 2 litre in 2 to 3 shifts a day, either in morning or evening. Mix with some protein supplements like Protinex or Nestle Resource High Protein. Both are great sources, and palatable. ( 25 gm protein ).Eat pulses, rajma, chickpeas with chapati, these are easily available in market at cheaper rates.You can have milk with black Chickpeas soaked in water. Chickpeas are high in protein contains 20gm protein in 100gm of chickpeas.Drink Soya milk once a day , natural flavor ( 200ml pack has 7 gm protein , low calorie ).Use  multi grain flour chapati's ( Soya, barley,maize).You can have raw paneer or paneer curries  as paneer is high in proteincontains 20gm protein in 100gm .Chapati has protein,salads have protein,oatmeal has protein, muesli has protein. Generate combinations as per your taste.Include a whey protein shake ( 2 scoops a day, one scoop contain 25 gm of protein ). But start whey protein shake after 2 -3 months of workout.If you need any help in changing your exercise plan , please drop you queries in comments we will get back to you for sure.In case you are looking for how to reduce weight then refer our previous post Reduce Weight Naturally.

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